Comparing Nutrients in 1 kilogram Butterhead Lettuce VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Butterhead Lettuce	33%	12%	55%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Butterhead Lettuce	Boiled Carrots	Recommended Dietary Allowance
Energy	4.5% 130kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	52% 0.83g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	13% 9.4g	47.6% 34.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	7.03% 5.1g	4.97% 3.6g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 4.3g	% 4g	g per day for Men 19-50 years
Sucrose	% 0g	% 27g	g per day for Men 19-50 years
Fiber	29% 11g	79% 30g	38g per day for Men 19-50 years
Protein	24% 13.5g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	184% 1660μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.5% 0.57mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	183% 730μg	35% 140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	41% 37mg	40% 36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	853% 1023μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Boiled Carrots	Recommended Dietary Allowance
Calcium	35% 350mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	17.8% 0.16mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	155% 12.4mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	67.4% 1.55mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	47% 330mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	70% 2380mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	18% 2mg	11mg per day for Men 19-50 years
Water	26% 956g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Butterhead Lettuce vs Boiled Carrots:

• Raw Butterhead Lettuce has 1.4 times more Vitamin B2, 5.2 times more Vitamin B9 and 7.5 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 5.1 times more Vitamin A, 1.8 times more Vitamin B3, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 5.7 times more Vitamin E than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin C per 1 kg.
• Both Raw Butterhead Lettuce as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Butterhead Lettuce vs Boiled Carrots:

• Raw Butterhead Lettuce has 3.6 times more Iron and 1.3 times more Magnesium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 11.6 times more Sodium than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Boiled and Drained Carrots have similar amounts of Calcium, Copper, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Butterhead Lettuce has 83 times more Omega 3 and 1.8 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.7 times more Energy, 3.7 times more Carbohydrate, 3.7 times more Sugars and 2.7 times more Fiber than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.